Come in today between 4:30 and 7:30 pm to make up one of the last 6 workouts. This week the choices are:
- Snatch 2-2-2-2-2 then 20 weighted box jumps NFT
- Back Squat 1-1-1, Bench Press 1-1-1, Deadlift 1-1-1
- AMRAP in 12 of 15 slam balls (40/30#), 20 yd plate pinch farmer carries (45/25#), 15R/15L Russian twists
- AMRAP in 10 minutes of 10 deadlifts (155/105#), 5 front squats (155/105#), 30 double unders
- Complete 3 rounds for time of: 800m run, 15 box jumps (30/24″), 15 push presses (115/75#)
- Front Squat 1-1-1-1 then clean/hang clean complex 1-1-1-1-1
Reminder: CFE is being held tomorrow at 4:30 by coach Kehl. Check the blog short to see what the workout will be!
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Awesome hat!
CFE @ 4:30
1-2-3-4-5 Deadlifts @ 80% 1RM
100m Run after each set
1-2-3-4-5 Hang Power Clean @ 80% 1RM
100m Run after each set
1-2-3-4-5 Overhead Squats @ 80% 1RM
100m Run after each set
***You are responsible for changing your own weights***
***20 Minute Time Cap***
Cash Out – Not for time (in any order or number of sets)
50 push-ups
50 squats
50 sit-ups
CFE
Dave 🙂 (315, 205, 155×10 snatches)
Erin 19:40 (205, 105, 65)
Vanessa 20:22 (75, 45, 35 back squat)
A-Sigal 21:35 (205, 115, 75)
Rach 20:20 (155, 85, 75)
John M. 16:42 (235 sumo, 105, 75)
Betsy 17:42 (85, 2xkb swings @ 35#, 85 back squat)
Chris 22:32 (145, 85, 85 front squat)